Parivrtta Trikonasana (Therapy)

The name comes from the Sanskrit parivrtta meaning “revolve,” trikona, meaning “triangle,” and asana meaning “posture.”

• Place the chair on your mat, ensuring it is stable.

• Fold the blanket and place it on the back stand of the chair for cushioning.

• Stand in Tadasana (Mountain Pose) facing the side of the chair.

• Step your feet about 3 to 4 feet apart, with your right foot facing forward and your left foot turned out about 45 degrees.

• Align your heels so they are in line with each other.

• Square your hips to face forward. Draw your left hip forward and your right hip back.

• Inhale and extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down.

• Exhale and hinge forward from your hips over your right leg.

• Place your left hand on the down leg of the chair and rest your head on the blanket placed on the upper handle of the chair.

• keep your gaze forward with the comfortable position for your neck.

• Lengthen your spine with an inhale, and with an exhale, twist your torso to the right.

• Keep your hips squared and your spine long.

• If needed, adjust the blanket or the position of your hand on the chair to maintain proper alignment.

• Maintain steady and even breathing throughout the pose.

• To come out of the pose, inhale and return to an upright position.

• Bring your feet back together and return to Tadasana.

• Repeat the pose on the other side.

• Point the front foot straight ahead. The heel should be in line with the arch of the back foot.

• Twist from the base of the spine upwards. Avoid twisting primarily from the shoulders.

• Keep the neck in line with the spine, avoiding any strain.

• Twisting primarily from the lower back instead of the thoracic spine (mid-upper back)

• The front knee should not be locked or hyperextended

• The back heel should not get lift off the floor

• Avoid in case of neck, hips, knees, legs or abdominal surgery or injury

• Avoid during migraine or vertigo

• Avoid practicing in low blood pressure